Savasana

Lie flat on your back with legs extended. Allow feet to fall open naturally, about hip-width apart or slightly wider.

Let your arms rest alongside your body, a little away from your torso, with palms facing up.

Ensure your shoulders are relaxed and away from your ears. Allow your head to be heavy and centered.

Close your eyes gently. Release any tension in your jaw, forehead, and around your eyes.

Let go of all effort in your body. Allow yourself to become heavy and sink into the floor.

Observe your breath for a few moments, then allow it to become natural and effortless.

Remain still and quiet for 5-15 minutes, or longer if desired.

To exit, slowly deepen your breath. Gently wiggle your fingers and toes. You might stretch your arms overhead. Draw your knees into your chest and roll onto your right side, pausing in a fetal position for a few breaths. Slowly press yourself up to a comfortable seated position.

Place a bolster or rolled blanket under your knees to support the lower back.

Place a thin folded blanket under your head if your chin tilts up excessively.

Cover yourself with a blanket for warmth and a sense of security.

Use an eye pillow to block out light and encourage deeper relaxation.

If lying flat is uncomfortable (e.g., late pregnancy), lie on your side with support.